Change Your Diet: 5 Tips to Prevent Cancer
About 40 percent of cancers are due to avoidable lifestyle and diet choices, so what can you do to reduce your cancer risk? Have you tried changing your diet?
1. Focus primarily on a plant-based diet
Eating fruits and vegetables, preferably in their most natural state, can be a big boost to your system for preventing and even fighting cancer. The combination of fewer fats, more fiber and more cancer-fighting compounds make plants the best choice for your body’s natural defenses to fight off cancer.
Cancer-fighting foods fight off cancerous cells in your body. Foods that are high in antioxidants, like superfoods, can be a big help to cell function. Eat a rainbow of colorful fruits and vegetables daily to ensure you get a variety of nutrients and antioxidants in your diet.
Drink plenty of water in order to help your body’s systems function properly. Water helps remove toxins and waste and transports nutrients to your vital organs. And consider seasoning your food with immune-boosting spices. Curry powder, garlic and ginger all help fight cancer.
2. Reducing meat consumption lowers risk from unhealthy fats and carcinogens
Lowering your cancer risk doesn’t mean you have to avoid meat altogether, being aware of your diet’s plant content is important. If you’re an avid meat-eater, consider taking baby steps to reducing your meat intake by participating in Meatless Mondays or going meatless on weekends.
Epidemiology research suggests that vegetarians are about 50 percent less likely to develop cancer. This is in part because of the cancer-fighting compounds in a plant-based diet. Also, high fat and low fiber meat-based diets are dangerous for the body’s ability to fight cancer. Meat can also gain carcinogenic compounds from certain types of preparation.
When you choose to eat meat, make healthier choices by choosing organic, leaner meats like fish, chicken or turkey. Reduce or avoid red meat consumption since it’s high in saturated fat. And you should definitely avoid processed meats like hot dogs and deli meat.
You can also reduce the amount of meat you consuming by using it sparingly in your entrees. Augment meat with beans or vegetables, such as in Chinese stir-fry or chili with a lot of beans and veggies.
Instead of unhealthy fats, choose good fats for your diet. Saturated fats should be reduced and trans fats should be avoided to limit cancer risk. Saturated fats are in whole milk dairy products, eggs and red meat. Trans fats are processed fats created by adding hydrogen to oil to make them more solid and less likely to spoil.
Plant-based fats, or unsaturated fats are the healthiest choice for cancer prevention. They include olive oil, canola oil, avocados and nuts. Omega-3 fatty acids also can help because they fight inflammation and support the health of your heart and brain. Good sources include walnuts, salmon and flax seeds.
3. Adding more fiber helps your digestive system purge carcinogens
Fibers and whole grains keep your digestive system healthy and running smoothly. A healthy digestive system pushes cancer-causing compounds out of your body quickly and efficiently.
You can increase your fiber by eating minimally processed foods: carbohydrates, fruits and vegetables. Make simple choices to increase your dietary fiber right away like using brown rice instead of white and eating vegetables with dip instead of chips.
4. Prepare food in a healthier way
Eat fruits and vegetables raw whenever possible. Uncooked, unprocessed fruits and vegetables have the highest amount of nutrients. You also should try steaming vegetables instead of boiling, since boiling leaches some of the nutrients into the boiling water. If you do boil, retain the water for another use, like cooking rice or in lieu of broth. Overcooking vegetables also removes a lot of the nutrients, so be careful to keep vegetables from overcooking.
Be sure to choose organic produce whenever feasible and wash all of your fruits and vegetables to reduce any pesticide residue.
Be wary of carcinogens that can form during cooking or processing. Cured, dried, preserved and even smoked or charred meats can all potentially have carcinogens. There also are several ways you can prevent carcinogens in home cooking:
- Don’t heat oils on high heat. Instead of deep-frying or sauteing, opt for steaming or baking.
- Avoid charring meats when barbecuing.
- Don’t put plastics in the microwave, and always use microwave-safe containers, as plastics can release carcinogens.
- Store oils properly, in a cool, dry place. This can prevent them from becoming rancid and carcinogenic.
5. Avoid sugary and processed foods
Part of healthy food preparation is preparing food yourself rather than relying on processed foods. While sugary foods don’t necessarily cause cancer directly, they can take up valuable space in your daily calorie allotment. Staying as lean as possible without being underweight is recommended for cancer prevention, according to the Mayo Clinic. If you waste calories on refined sugars, you won’t be able to eat healthier cancer-fighting foods and maintain a healthy weight.
Processed foods are high in sodium and unhealthy fats, which can contribute to cancer. Additionally, the more processed a food is, the less likely it is to have cancer-fighting compounds. When you eat processed foods while avoiding healthier choices, you reduce your ability to manage cancer risk.
The most important part of any lifestyle or diet choice is being able to maintain it. So don’t pressure yourself to eliminate every food with risk. The key is moderation of foods with risk and an effort to increase foods with cancer-fighting compounds. There’s no way to eliminate all risk of cancer, but making healthy diet choices can reduce your risk and even help you fight cancer if you’re undergoing treatment.
10 Health Benefits of Ginger
Ginger has been used as a natural remedy for many ailments for centuries. Now, science is catching up and researchers around the world are finding that ginger works wonders in the treatment of everything from cancer to migraines. Here are ten health benefits of this powerful herb.
- Ovarian Cancer Treatment
Ginger may be powerful weapon in the treatment of ovarian cancer. A study conducted at the University of Michigan Comprehensive Cancer Center found that ginger powder induces cell death in all ovarian cancer cells to which it was applied.
- Colon Cancer Prevention
A study at the University of Minnesota found that ginger may slow the growth of colorectal cancer cells.
- Morning Sickness
A review of several studies has concluded that ginger is just as effective as vitamin B6 in the treatment of morning sickness.
- Motion Sickness Remedy
Ginger has been shown to be an effective remedy for the nausea associated with motion sickness.
- Reduces Pain and Inflammation
One study showed that ginger has anti-inflammatory properties and is a powerful natural painkiller.
- Heartburn Relief
Ginger has long been used as a natural heartburn remedy. It is most often taken in the form of tea for this purpose.
- Cold and Flu Prevention and Treatment
Ginger has long been used as a natural treatment for colds and the flu. Many people also find ginger to be helpful in the case of stomach flus or food poisoning, which is not surprising given the positive effects ginger has upon the digestive tract.
- Migraine Relief
Research has shown that ginger may provide migraine relief due to its ability to stop prostaglandins from causing pain and inflammation in blood vessels.
- Menstrual Cramp Relief
In Chinese medicine, ginger tea with brown sugar is used in the treatment of menstrual cramps.
- Prevention of Diabetic Nephropathy
A study done on diabetic rats found that those rats given ginger had a reduced incidence of diabetic nephropathy (kidney damage).
10 Cancer Healing/Preventing Super Foods
- Green leafy veggies: Alkalizing, blood purifying, chlorophyll-loaded bites of green sunshine.
- Garlic: Brilliant for blood circulation and immunity. Garlic is antibacterial, antifungal, and contains chemicals that help to prevent cancer.
- Onion: Onions contain phenolics and flavonoids – types of phytochemicals that help prevent cancer by mopping up cell-damaging free radicals and inhibiting the production of reactive substances that could damage normal cells.
- Cruciferous veggies: Veggies from this family (cabbage, broccoli, Brussels sprouts, kale etc) contain compounds called glucosinolates, which convert into isothiocyanates (ITCs) when you chew them and break the cell walls. ITCs are compounds with proven anti-cancer activities. They remove carcinogens, kill cancer cells, and prevent tumors from growing.
- Asparagus: Asparagus is a potent antioxidant, and anti-fungal and antiviral. It’s also an effective natural diuretic and balances insulin levels.
- Papaya: Papaya and papaya leaf extract are powerful healers. University of Florida researcher Nam Dang and colleagues in Japan documented papaya’s anti-cancer effect against tumors of the cervix, breast, liver, lung and pancreas. The researchers used an extract made from dried papaya leaves, and the effects were stronger when cells received larger doses of papaya leaf tea.
- Green apples: Green apples contain an enzyme that munches up tumor tissue. This makes it an important addition to cancer-healing juices.
- Apple cider vinegar: Amazing for digestion and alkalinity, as well as too many other benefits to list. Apple cider vinegar is a cure-all!
- Flaxseed oil: Flax contains essential fatty acids and lignans. You just have to be careful to only consume organic flaxseed oil, and that it is always chilled. Flax will turn rancid very quickly.
- Potatoes: One of the major keys to giving the body what it needs to heal itself is to eat a diet that is really high in potassium and really low in sodium. In the book, Healing The Gerson Way by Charlotte Gerson, it states that Dr Gerson recognized that two minerals, sodium and potassium, were mainly involved in creating mineral imbalance in the body. Sort this imbalance out, and you will be well on your way to healing your body. Potatoes are super high in potassium.
Cranberry Christmas Crumble Bars: Gluten & Dairy Free
Cranberry Christmas Crumble Bars: Gluten and Dairy Free
- 3 cups Bob’s Red Mill Blanched Almond Flour
- 1/2 tsp Salt
- 1/4 tsp Baking Powder
- 1/2 cup Sugar
- 1/4 cup Coconut Oil, softened
- 1 Egg
- 1-1/2 Tbsp Vanilla Extract, divided
- 3/4 cup Orange Marmalade
- 3/4 cup Dried Cranberries, divided
- 1/4 cup Light Brown Sugar (packed)
- 1/2 cup chopped Pecans
- 1/4 cup Crystallized Ginger, finely chopped
- 2 Tbsp Powdered Sugar
Preheat oven to 350. Stir almond flour, salt, baking powder and sugar together, and transfer to the work bowl of a food processor. Whisk together coconut oil, egg, and 1 tablespoon of the vanilla, then add to dry ingredients. Pulse ingredients together in the food processor until well-combined and dough resembles coarse sand. Set aside 1 cup of the dough and press the rest of it firmly and evenly into an 9×12 baking dish (lightly coated with coconut oil)*. Bake for 12 minutes.
While the bottom layer is baking, combine the marmalade, 1/2 cup of the dried cranberries, and the remaining vanilla in a high speed blender (or the same food processor). Combine reserved dough in a mixing bowl with brown sugar, pecans, ginger, and remaining 1/4 cup cranberries with a fork to make the streusel topping.
When the bottom layer is done, gently spread the cranberry-marmalade mixture over it (an offset spatula is most helpful here), then sprinkle streusel evenly over the top. Bake for 15-20 minutes or until lightly golden brown. Allow to cool completely and then sift the powdered sugar over the top. Cut into bars and serve!
Pumpkin Pie Smoothie
A delicious and healthy Thanksgiving treat!
- 1 cup soy milk
- 1/2 cup pumpkin puree
- 1/2 cup bananas
- 1 pinch nutmeg, ground
- 1/2 tsp.agave
- 1/2 tsp.vanilla extract
- 1 pinch all spice
- 1 pinch clove, ground
- 1/4 tsp.cinnamon, ground
- 1/8 tsp.ginger, ground
Place all ingredients into a blender in the following order: soy milk, pumpkin puree, bananas, agave, vanilla extract, all spice, cinnamon, nutmeg, ginger and cloves. Blend to a smooth consistency. Pour into glass and serve!
Crazy Sexy Kitchen: 150 Plant-Empowered Recipes to Ignite a Mouthwatering Revolution
Kris Carr is amazing! If you have not read her first book, Crazy, Sexy, Diet then you must purchase it now, it will change your thinking on food and your life! Now she has a new book out called Crazy Sexy Kitchen, it includes tons of plant based recipes to easily prepare and enjoy! Join the Food Revolution!!!
Almond Butter Berry Granola Bars
* No baking required :)
1 3/4 cups rolled whole oats
1/2 cup goji berries (or a combination of goji berries and mulberries.)
1/2 cup maple syrup
1/2 cup room temperature almond butter
2 Tbsp. chia seeds
1/2 teaspoon of cinnamon
1.) Add all ingredients into a large mixing bowl.
2.) Mix well until the oats and berries are evenly coated with the maple syrup and chia seeds.
3.) Pour mixture into an 8″x 8″ baking pan (aim for your granola bars to be about 1/2″ to 3/4″ thick)
4.) Chill in the refrigerator for about an hour until they are slightly hardened.
5.) Cut into 8 rectangles. Wrap each one in plastic wrap and store in the freezer.
It’s as easy as 1-2-3!
Yesterday’s report out of Stanford that organic foods may not be much healthier or more nutritious than their conventional counterparts has caused quite a stir
A deeper investigation into the study reveals a few things that the researchers failed to report…
Eat Like an Olympian: Top 10 Veggie Gold Medalists
- Green leafy vegetables: Whether it’s kale, spinach, Swiss chard, collard greens, mustard greens, beet greens, turnip greens, bok choy or Brussels sprouts, these powerful yet graceful vegetables are the Michael Phelps of vegetables! Men, a little secret I’ll let you in on: The more greens you eat, the harder your wood gets. Leafy greens pump up the production of nitric oxide in your blood vessels, which is a potent vasodilator. Ditch the blue pill, and fill up on leafy greens. Cut them up, and toss ‘em in at the last minute to supercharge your soup or pasta! You can steam or stir-fry leafy greens with garlic and lemon juice or with a walnut or cashew sauce.
- Sweet potatoes: Hearty and satiating, father of Olympic gold medal winner, Usain Bolt, attributes his son’s speed to his favorite food: the Jamaican sweet potato. His son has set two world records in the 100 and 200-meter dashes to show for it! ‘Nuff said. Wrap them up in aluminum foil, and place in the oven or toaster oven for one hour at 400 degrees. Sweet potatoes don’t need a thing; eat ‘em naked.
- Beets: “Why so serious?” as the Joker would say. Anything that is blood red and can turn your stools a similar hue has every right to be deadly serious. Boil beets in water for 45 minutes or place in the toaster oven for 45-60 minutes. Immediately rinse them off in cold water, and feast your eyes on the beet as the brown outer layer flakes off and a glistening, silky red dermis reveals itself. Remember to cook up the beet greens as well!
- Romaine lettuce: This robust, leafy green vegetable is a nutritional monster. Use this hearty and hefty lettuce as the foundation in salads instead of nutritionally vacant and boring iceberg lettuce. As an added bonus, Romaine lettuce will keep for several days in the chiller bin of your fridge.
- Onions: Yeah, they may make your eyes water, but there’s nothing wrong with a few tears–even real men cry when they win a gold medal! Start any stir-fry, soup, or homemade pasta sauce with an onion. They are multi-layered and complex – just like us men.
- Mushrooms: Technically a fungus, mushrooms are a strange breed, indeed. They come in a variety of weird shapes, sizes, and breeds–white button, shiitake, cremini, Portobello, and oyster to name a few–and all are delicious. Used as a meat substitute in any dish, mushrooms are a (wo-)man’s best friend.
- Tomatoes: Tomatoes are a gift from the gods. Technically fruits, tomatoes are one badass, versatile food. You can use them in sandwiches, salads, casseroles, appetizers–like decathletes, they can be winners at almost everything.
- Avocados: Ditch the saturated fat-laden and artery-clogging mayo and butter, and go for the green gold. Avocados are smooth, satisfying, and satiating, and win it all, either as a tasty condiment or a hearty side.
- Bell Peppers: Red, gold, green, purple and orange, bell peppers make the top ten list due to their color, taste, presentation, and versatility. Whether cut up in pasta primavera sauce, stuffed, stir-fried, tossed in a salad, roasted, or even plain, bell peppers are an Engine 2 favorite and should be in every man’s quiver.
- Asparagus: Asparagus was prized by the Romans as the vegetable of the Gods and is still valued as such today. Oddly, half of us have a gene that makes our urine stink within minutes after eating it. Ask ten people you know, and five will know what you’re talking about. But it’s a small price to pay for a wonderful veggie that can be eaten hot, cold, in salads, with grains and always makes a special addition to any meal.
Go for the gold!
Summer Sunshine Juice
1 1/2 cups pineapple
1” piece of ginger
4 oz coconut water (fresh or unflavored)
- Cut rind away from pineapple then chop into cubes and measure.
- Peel orange
- Cut ginger
- Juice pineapple, orange and ginger.
- Add coconut water to juice
Pour over ice
Makes 1 serving (16 oz)
Prep time: 10 minutes
Homemade Guacamole Recipe
2 ripe avocados
1 chopped roma tomato
1 sweet onion; dice up 2 slices
1 teaspoon lemon juice
1/2 tablespoon garlic powder
sea salt & pepper to taste
(note: save avocado pits, add to guacamole dip)
* mix ingredients
The Raw Brownie
The Raw Brownie Recipe
2 cups whole walnuts
2 ½ cups Medjool dates, pitted
1 cup raw cacao
1 cup raw unsalted almonds, roughly chopped
¼ tsp. sea salt
1. Place walnuts in food processor and blend on high until the nuts are finely ground.
2. Add the cacao and salt. Pulse to combine.
3. Add the dates one at a time through the feed tube of the food processor while it is running. What you should end up with is a mix that appears rather like cake crumbs, but that when pressed, will easily stick together (if the mixture does not hold together well, add more dates).
4. In a large bowl (or the pan you plan on putting the brownies in), combine the walnut-cacao mix with the chopped almonds. Press into a lined cake pan or mold. Place in freezer or fridge until ready to serve (it is also easier to cut these when they are very cold). Store in an airtight container.
This is a great website that shows you the acid/alkalinity of foods. If you eating a predominately acid diet, you will really benefit from switching to a more alkaline plant based diet. You will lose weight, have more energy and feel alive! An acidy system breeds diseases such as cancer. Many people (myself included at times) start their day with coffee, an extremely acidy liquid. If you’re a coffee person, try switching it up for a few weeks, do a green tea or even better…an herbal tea. Use almond milk instead of dairy (almond milk is very alkaline). If you are eating a ton of fruit (here is where I struggle) try and curb it a bit, add more fresh veggies in. You’ll love the results!